To prevent fish from sticking to the bottom of a non-stick pan, follow these steps:
Choose the right pan: Ensure you are using a good-quality non-stick pan. Older or scratched pans may not perform as well, so it's essential to have a pan with a smooth, intact non-stick surface.
Preheat the pan: Place the empty pan on the stove and preheat it over medium heat for a few minutes. This step helps create a hot surface that will help sear the fish and prevent sticking.
Dry the fish: Pat the fish dry with paper towels before cooking. Moisture on the surface of the fish can cause it to stick to the pan.
Use the right cooking fat: Although it's a non-stick pan, adding a small amount of cooking fat can further prevent sticking and enhance the flavor. Choose a high smoke-point oil like vegetable oil, canola oil, or grapeseed oil. Avoid using butter, as it has a lower smoke point and can burn easily.
Heat the oil properly: Once the pan is preheated, add the cooking oil and swirl it around to coat the bottom evenly. Make sure the oil is hot but not smoking before adding the fish.
Cook over medium heat: Avoid using high heat, as it can damage the non-stick coating and lead to sticking. Medium heat should be sufficient for cooking fish.
Wait for the right moment to flip: Let the fish cook on one side without moving it around too much. When the fish is ready to be flipped, it will release easily from the pan. If it sticks, give it a bit more time before attempting to flip again.
Use a fish spatula: A fish spatula is designed to slide easily under delicate fish fillets, making it less likely to break apart or stick to the pan during flipping.
Don't overcrowd the pan: Cook the fish in batches if necessary, leaving enough space between each piece. Overcrowding can cause the fish to steam instead of sear, leading to potential sticking.
Clean the pan properly: After cooking, wash the non-stick pan gently with mild soap and a soft sponge or cloth. Avoid using abrasive scrubbers or harsh chemicals that could damage the non-stick coating.
By following these steps, you can enjoy perfectly cooked fish without worrying about it sticking to the bottom of your non-stick pan.